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Black pepper vs. Chard — In-Depth Nutrition Comparison

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How are Black pepper and Chard different?

  • Black pepper is richer in Manganese, Copper, Iron, Fiber, Calcium, Vitamin B5, Potassium, and Magnesium, while Chard is higher in Vitamin K, and Vitamin A RAE.
  • Black pepper covers your daily need of Manganese 540% more than Chard.
  • Black pepper contains 12 times more Fiber than Chard. Black pepper contains 25.3g of Fiber, while Chard contains 2.1g.

Spices, pepper, black and Chard, swiss, cooked, boiled, drained, without salt types were used in this article.

Infographic

Black pepper vs Chard infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +663.8%
Contains more Iron +329.6%
Contains more Magnesium +98.8%
Contains more Phosphorus +378.8%
Contains more Potassium +142.1%
Contains less Sodium -88.8%
Contains more Zinc +260.6%
Contains more Copper +716%
Contains more Manganese +3718.3%
Contains more Selenium +444.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +663.8%
Contains more Iron +329.6%
Contains more Magnesium +98.8%
Contains more Phosphorus +378.8%
Contains more Potassium +142.1%
Contains less Sodium -88.8%
Contains more Zinc +260.6%
Contains more Copper +716%
Contains more Manganese +3718.3%
Contains more Selenium +444.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Chard
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +109.3%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B5 +758.3%
Contains more Vitamin B6 +242.4%
Contains more Folate +88.9%
Contains more Vitamin A +1019.6%
Contains more Vitamin E +81.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +99.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +109.3%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B5 +758.3%
Contains more Vitamin B6 +242.4%
Contains more Folate +88.9%
Contains more Vitamin A +1019.6%
Contains more Vitamin E +81.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +99.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +452.7%
Contains more Fats +3975%
Contains more Carbs +1448.4%
Contains more Other +688.9%
Contains more Water +643.6%
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +452.7%
Contains more Fats +3975%
Contains more Carbs +1448.4%
Contains more Other +688.9%
Contains more Water +643.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4518.8%
Contains more Polyunsaturated fat +3464.3%
Contains less Saturated Fat -99.1%
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +4518.8%
Contains more Polyunsaturated fat +3464.3%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Chard
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black pepper Chard Opinion
Net carbs 38.65g 2.03g Black pepper
Protein 10.39g 1.88g Black pepper
Fats 3.26g 0.08g Black pepper
Carbs 63.95g 4.13g Black pepper
Calories 251kcal 20kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g 1.1g Black pepper
Fiber 25.3g 2.1g Black pepper
Calcium 443mg 58mg Black pepper
Iron 9.71mg 2.26mg Black pepper
Magnesium 171mg 86mg Black pepper
Phosphorus 158mg 33mg Black pepper
Potassium 1329mg 549mg Black pepper
Sodium 20mg 179mg Black pepper
Zinc 1.19mg 0.33mg Black pepper
Copper 1.33mg 0.163mg Black pepper
Manganese 12.753mg 0.334mg Black pepper
Selenium 4.9µg 0.9µg Black pepper
Vitamin A 547IU 6124IU Chard
Vitamin A RAE 27µg 306µg Chard
Vitamin E 1.04mg 1.89mg Chard
Vitamin C 0mg 18mg Chard
Vitamin B1 0.108mg 0.034mg Black pepper
Vitamin B2 0.18mg 0.086mg Black pepper
Vitamin B3 1.143mg 0.36mg Black pepper
Vitamin B5 1.399mg 0.163mg Black pepper
Vitamin B6 0.291mg 0.085mg Black pepper
Folate 17µg 9µg Black pepper
Vitamin K 163.7µg 327.3µg Chard
Tryptophan 0.058mg 0.018mg Black pepper
Threonine 0.244mg 0.086mg Black pepper
Isoleucine 0.366mg 0.154mg Black pepper
Leucine 1.014mg 0.135mg Black pepper
Lysine 0.244mg 0.103mg Black pepper
Methionine 0.096mg 0.02mg Black pepper
Phenylalanine 0.446mg 0.114mg Black pepper
Valine 0.547mg 0.114mg Black pepper
Histidine 0.159mg 0.038mg Black pepper
Saturated Fat 1.392g 0.012g Chard
Monounsaturated Fat 0.739g 0.016g Black pepper
Polyunsaturated fat 0.998g 0.028g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black pepper
113%
Chard
Minerals Daily Need Coverage Score
297%
Black pepper
36%
Chard

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 1.38g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 159mg)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.